Back training in the gym for men: 5 most effective exercises on exercise machines

Pumping your back with exercise equipment. 5 effective exercises for men

February 16, 2022, 22:35 MSC

Such training will avoid unnecessary strain and protect yourself from injuries.

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How to pump your back on exercise machines?

Exercising on exercise machines allows you to avoid unnecessary strain on your vertebrae and protect yourself from injury. You will be able to take heavy weights to build a powerful relief of superficial muscles of the back, and deep muscles will get a powerful tone.

A weak back leads to a slouching and crooked posture. This unnatural position of the torso begins to compensate for the legs, neck and shoulders, because of which all systems will not function properly. Breathing deteriorates, oxygen levels drop, and stress hormone levels increase.

Satura rādītājs

Back workout on exercise machines

Upper block pull with middle grip

Tehnika:

Sit in the trainer. Grasp the handle with a medium grip;
exhale and pull the handle to the chest;
bring shoulder blades together, elbows along the torso;
hold for a second at the lowest point;
on the inhalation smoothly straighten the arms to the starting position.

Perform three approaches for 10-12 times. Rest between approaches – a minute.

Pulling the middle block to the waist with a parallel grip

Tehnika:

Sit on the bench of the simulator, with feet resting on the platform. Grab the handle. Elbows slightly pressed to the torso. There is a natural bend in the lower back, the back is straight. Legs slightly bent at the knees;
exhale, pull the handle to the waist, taking the elbows behind the back. Bring the shoulder blades together and hold this position for a second;
slowly straighten the arms to the starting position, without changing the position of the back.

Perform three approaches of 10-12 times. Rest between approaches – one minute.

Pulling the upper block with narrow grip

Tehnika:

Sit in the simulator. Grab the handle with a narrow grip;
on exhalation pull the handle to the chest;
bring shoulder blades together, elbows tightly pressed to the body, pull back behind the torso;
hold for a second at the lowest point;
on the inhalation smoothly straighten the arms at the elbows to the starting position.

Perform three approaches of 10-12 times. Rest between approaches – a minute.

Reverse butterfly in the simulator

Tehnika:

Sit in the simulator with a slight bend in the lower back and a straight back. The chest is pressed against the cushion. Grasp the handles of the simulator;
on exhalation, with a powerful movement spread your arms apart, keeping your elbows parallel to the floor. Hold this position for a second;
as you inhale, slowly bring your arms back to the starting position.

Perform three approaches for 10-12 times. Rest between approaches – a minute.

Pullover in the trainer from the upper block

Tehnika:

Stand opposite the handle with a slight bend in the lower back and a flat back. Slightly bend forward. Feet shoulder width apart;
grasp the handle shoulder-width apart with straight arms;
exhale with a powerful movement and bring the handle to the waist so that the arms remain straight, bringing the shoulder blades together;
hold at the lowest point for 1 second;
as you inhale, slowly bring your arms back to the starting position.

Perform three approaches of 10-12 times. Rest between approaches – a minute.

Perform 3-4 exercises from this complex a couple times a week to achieve good results. These exercises will not only help keep your figure beautiful, but also keep you healthy for years to come with proper technique.